Monterey Jack vs. Sauerkraut — In-Depth Nutrition Comparison
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The main differences between Monterey Jack and Sauerkraut
- Monterey Jack is richer in Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, Selenium, and Vitamin A RAE, yet Sauerkraut is richer in Vitamin C.
- Daily need coverage for Saturated Fat from Monterey Jack is 95% higher.
- Sauerkraut contains less Cholesterol.
Food types used in this article are Cheese, monterey and Sauerkraut, canned, solids and liquids.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+2386.7%
Contains
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Magnesium
+107.7%
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Phosphorus
+2120%
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Zinc
+1478.9%
Contains
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Selenium
+2316.7%
Contains
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Iron
+104.2%
Contains
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Potassium
+109.9%
Contains
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Copper
+200%
Contains
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Manganese
+1272.7%
Contains
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Calcium
+2386.7%
Contains
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Magnesium
+107.7%
Contains
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Phosphorus
+2120%
Contains
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Zinc
+1478.9%
Contains
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Selenium
+2316.7%
Contains
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Iron
+104.2%
Contains
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Potassium
+109.9%
Contains
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Copper
+200%
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Manganese
+1272.7%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+4172.2%
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Vitamin E
+85.7%
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Vitamin D
+∞%
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Vitamin B2
+1672.7%
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Vitamin B5
+125.8%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Vitamin B1
+40%
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Vitamin B3
+53.8%
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Vitamin B6
+64.6%
Contains
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Folate
+33.3%
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Vitamin K
+420%
Contains
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Vitamin A
+4172.2%
Contains
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Vitamin E
+85.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+1672.7%
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Vitamin B5
+125.8%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Vitamin B1
+40%
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Vitamin B3
+53.8%
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Vitamin B6
+64.6%
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Folate
+33.3%
Contains
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Vitamin K
+420%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+2590.1%
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Fats
+21528.6%
Contains
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Other
+65.1%
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Carbs
+529.4%
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Water
+125.6%
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+2590.1%
Contains
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Fats
+21528.6%
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Other
+65.1%
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Carbs
+529.4%
Contains
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Water
+125.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+67215.4%
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Polyunsaturated fat
+1241.8%
Contains
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Saturated Fat
-99.8%
Saturated Fat:
19.066 g
Monounsaturated Fat:
8.751 g
Polyunsaturated fat:
0.899 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Monounsaturated Fat
+67215.4%
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Polyunsaturated fat
+1241.8%
Contains
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Saturated Fat
-99.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.68g | 1.38g |
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| Protein | 24.48g | 0.91g |
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| Fats | 30.28g | 0.14g |
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| Carbs | 0.68g | 4.28g |
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| Calories | 373kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 0.5g | 1.78g |
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| Fiber | 0g | 2.9g |
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| Calcium | 746mg | 30mg |
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| Iron | 0.72mg | 1.47mg |
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| Magnesium | 27mg | 13mg |
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| Phosphorus | 444mg | 20mg |
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| Potassium | 81mg | 170mg |
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| Sodium | 600mg | 661mg |
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| Zinc | 3mg | 0.19mg |
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| Copper | 0.032mg | 0.096mg |
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| Manganese | 0.011mg | 0.151mg |
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| Selenium | 14.5µg | 0.6µg |
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| Vitamin A | 769IU | 18IU |
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| Vitamin A RAE | 198µg | 1µg |
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| Vitamin E | 0.26mg | 0.14mg |
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| Vitamin D | 22IU | 0IU |
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| Vitamin D | 0.6µg | 0µg |
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| Vitamin C | 0mg | 14.7mg |
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| Vitamin B1 | 0.015mg | 0.021mg |
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| Vitamin B2 | 0.39mg | 0.022mg |
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| Vitamin B3 | 0.093mg | 0.143mg |
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| Vitamin B5 | 0.21mg | 0.093mg |
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| Vitamin B6 | 0.079mg | 0.13mg |
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| Folate | 18µg | 24µg |
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| Vitamin B12 | 0.83µg | 0µg |
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| Vitamin K | 2.5µg | 13µg |
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| Tryptophan | 0.315mg | 0.008mg |
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| Threonine | 0.871mg | 0.025mg |
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| Isoleucine | 1.519mg | 0.021mg |
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| Leucine | 2.344mg | 0.029mg |
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| Lysine | 2.037mg | 0.031mg |
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| Methionine | 0.641mg | 0.009mg |
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| Phenylalanine | 1.289mg | 0.023mg |
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| Valine | 1.635mg | 0.03mg |
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| Histidine | 0.859mg | 0.016mg |
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| Cholesterol | 89mg | 0mg |
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| Saturated Fat | 19.066g | 0.034g |
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| Monounsaturated Fat | 8.751g | 0.013g |
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| Polyunsaturated fat | 0.899g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
13%
Minerals Daily Need Coverage Score
72%
24%
Comparison summary
Which food is lower in Cholesterol?
Sauerkraut is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 19.032g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $3)
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Monterey Jack contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 5)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.